Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Skill: A: 2 Sets 10 Sec false grip ring row hold in hollow position 10 Sec top of a pull hold  10 Sec bottom of dip hold (Rings squeezed into your armpits) 10 Sec support hold with slight turn out Coaches notes: On the false grip ring row hold begin with "karate chopping" the rings with [...]

Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Enjoy! :)  

Strength: A: 3 sets of: 30 Second Side Plank - L 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank - R Coaches Notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up to help keep your hip open and body [...]

Today is a  Rest Day! Rest Day Recovery is made for days like this…

Skill: A1: 4 x 30 sec active hollow hang from bar ; rest 30 Sec A2: 4 x 10-15 Controlled beat swings ; rest 60 Sec Coaching notes: Focus on maintaining active shoulder girdle and lats while in the hollow hang. Make sure to maintain focus on controlling through your shoulder girdle and lats on [...]